BUILD.

_______
| INTERMEDIATE |

PHASE 1
MAKE YOURSELF
BETTER.
“No Beast Mode.
Just be a beast.”
THE LP TRAINING
________________SYSTEM
This training system was
built and created around
one simple principle; if it
isn’t challenging the body
then it isn’t changing
the body. The consistent
and progressive nature
of the training system
leads to a complete
body transformation.
Every workout has been
developed from real
sweat & real results.

Your transformation
starts now.
 methods.
________________
Core Pre-Activation:
All workouts begin with core movements before the
rest of the movements in the workout to create
activation in the core to maximize the body’s ability
to engage the those muscles during all exercises.

Decreased Pace Eccentric Movement:

| DPEM | The eccentric part of a movement refers
to the downward phase of the movement that occurs
with the assistance of gravity. A decreased pace eccentric
movement creates an additional resistance to the muscle
creating a sustained contraction during the lengthening
of the muscle fibers.

Real Failure:
This is defined as a set where you complete as many
reps as possible with good form. Real Failure refers to
the body failing, not the mind thinking it has reached
failure.
 program details.
______________
•The program(s) must be completed in order, no skipping
workouts or phases.

•The weights that you use are based upon the completion
of total reps with proper form. If you cannot complete
the reps in good form then that is not the correct weight.
All progressions are made throughout the program
according to this weight, so it is important to select
correctly.

•Before the start of this program take a before picture

for your own personal progress measures and tag
@Loganperformance (optional)

• Hold yourself accountable by using the “training schedule”

located on page 8. Add any notes or modifications
you had to make here.

Disclaimer: You must be cleared for physical activity by a physician

for participation in this training program. The results of this program
are dependent upon the consistency of completion subject to the individual.
phase 1.
| 3 WEEKS |
training schedule.
_______________
DAY 1

LEGS
DAY 2

ARMS-CARDIO
DAY 3

CARDIO
DAY 4

CHEST
DAY 5

BACK
DAY 6

SHOULDERS
DAY 7

CARDIO

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 1

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 3
cardio.
GUIDELINES

15 MIN. IN DURATION
3 TIMES A WEEK

OPTIONS: INCLINE TREADMILL WALK, ELLIPTICAL, STATIONARY BIKE

IF COMPLETED ON A LIFTING DAY, DO CARDIO PORTION AFTER THE LIFT

pre-work.
BEFORE EVERY WORKOUT COMPLETE THE FOLLOWING WARM-UP & CORE
MOVEMENTS
___________________________________________________________________________________________
10 MIN INCLINE (5.0) TREADMILL WALK

CORE
EXERCISE REPS SETS WATCH
BENT KNEE HANGING LEG RAISE 15 4 VIEW DEMO
STABILITY BALL CRUNCH 25 4 VIEW DEMO
LAYING LEG LOWERS 20 4 VIEW DEMO
“Walk as a king,
train as a warrior.”
workout 1.
LEGS
EXERCISE REPS SETS WATCH
BARBELL BACKLOADED BOX SQUAT 15 4 VIEW DEMO
• WEIGHT(S) USED: ________

DUMBBELL LOADED WALKING LUNGE 10/LEG 4 VIEW DEMO

• WEIGHT(S) USED: ________

BARBELL STIFF LEG DEADLIFT 12 4 VIEW DEMO

• WEIGHT(S) USED: ________

SINGLE DUMBBELL SPLIT SQUAT 10/LEG 4 VIEW DEMO

• WEIGHT(S) USED: ________

DUMBBELL SUMOS 15 4 VIEW DEMO

• WEIGHT(S) USED: ________

REST BETWEEN SETS: 60 SEC

workout 2.
ARMS
EXERCISE REPS SETS WATCH
BENCH DIPS 20 4 VIEW DEMO
| SUPER SET | PUSHUPS 20 4 VIEW DEMO

INCLINE DUMBBELL TRICEP EXTENSIONS 15 4 VIEW DEMO

| SUPER SET | BARBELL BICEP CURLS 15 4 VIEW DEMO
• WEIGHTS USED: ________ & ________

STANDING DUMBBELL TRI EXTENSION 15 4 VIEW DEMO

| SUPER SET | ROTATING ALT DUMBBELL
15/ARM 4 VIEW DEMO
CURLS
• WEIGHTS USED: ________ & ________

BENCH DIPS REAL FAILURE 1

| SUPER SET | BENCH PUSHUPS REAL FAILURE 1
REST BETWEEN SETS: 60 SEC
workout 3.
CHEST
EXERCISE REPS SETS WATCH
BARBELL FLAT BENCH PRESS 12 4 VIEW DEMO
• WEIGHT(S) USED: ________

INCLINE BENCH PRESS INTO FLY 12 4 VIEW DEMO

• WEIGHT(S) USED: ________

DUMBBELL ALTERNATING PRESS 15/ARM 4 VIEW DEMO

• WEIGHT(S) USED: ________

DEEP DIPS 10 4 VIEW DEMO

TEMPO PUSHUPS REAL FAILURE 2 VIEW DEMO

REST BETWEEN SETS: 60 SEC

workout 4.
BACK
EXERCISE REPS SETS WATCH
ASSISTED PULLUPS 10 4 VIEW DEMO

BARBELL DEADLIFT 12 4 VIEW DEMO

• WEIGHT(S) USED: ________

SPLIT STANCE SINGLE ARM ROW 15/ARM 4 VIEW DEMO

• WEIGHT(S) USED: ________

BENT OVER PRONE BARBELL ROW 12 4 VIEW DEMO

• WEIGHT(S) USED: ________

BODY ROWS 15 3 VIEW DEMO

REST BETWEEN SETS: 60 SEC

workout 5.
SHOULDERS
EXERCISE REPS SETS WATCH
BARBELL OVERHEAD PRESS 10 4 VIEW DEMO
• WEIGHT(S) USED: ________

SEATED DUMBBELL SUPINATED PRESS 12 4 VIEW DEMO

• WEIGHT(S) USED: ________

SEATED DUMBBELL LATERAL RAISE 12 4 VIEW DEMO

• WEIGHT(S) USED: ________

BARBELL UPRIGHT ROW 10 4 VIEW DEMO

• WEIGHT(S) USED: ________

SEATED BENT OVER LATERAL RAISE 15 4 VIEW DEMO

• WEIGHT(S) USED: ________

REST BETWEEN SETS: 60 SEC

 nutrition.
________________
Suggested Performance Fuel Meals:

Suggested Become Nutrition Supplements:

 This program is Intellectual Property of
Logan Performance 2017©and cannot be copied or resold